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Friday, October 11th, 2013 - Cindy or Mary
Posted: 11 October 2013 06:37 AM   [ Ignore ]   [ # 16 ]
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Rolling stone

39 rounds on Cindy… Damn!
Well, my hands are still heeling after Wendensday wod, so no bars for me today.

Wu: yes

WOD:
400 meter, carry 20 kg
21 20 kg over, and vault. 1.3 meter
400 meter, carry 20 kg
15 20 kg over, and vault. 1.3 meter
400 meter, carry 20 kg
9 20 kg over, and vault. 1.3 meter
* as weight, use a db, sandbag, plate, medball or stone (stone)
* over and vault: get the 20 kg weight over a 1.3 meter hinder (fence) then vault over yourself
15:46

MWOD:
10 min K*
50 sit ups

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 11 October 2013 06:49 AM   [ Ignore ]   [ # 17 ]
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TriggerT - 11 October 2013 03:33 AM

Well happy Crossfit birthday to me. One year ago after seeing the games on TV I decided to try an easy Crossfit workout called “FRAN.” I made it through 11 thrusters at 95#, before I had to scale down to 65#. I finished the workout in a blistering 21 minutes. And so it began.

This morning for the first time I managed Fran as Rx, in 8:04. Not world record by any means, but considering where I was a year ago, I am pretty happy with that.

Deadlift 3-3-3-3-3

135#x5, 225#x3, 245#x3, 265#x3, 295#x3, 315#x1-FAIL.

$ out with 20 minutes on the elliptical.

Great job with Fran! Congrats!

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M/36/72”/248#
First WOD: 6/24/13

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Posted: 11 October 2013 06:52 AM   [ Ignore ]   [ # 18 ]
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TriggerT - 11 October 2013 03:33 AM

Well happy Crossfit birthday to me. One year ago after seeing the games on TV I decided to try an easy Crossfit workout called “FRAN.” I made it through 11 thrusters at 95#, before I had to scale down to 65#. I finished the workout in a blistering 21 minutes. And so it began.

This morning for the first time I managed Fran as Rx, in 8:04. Not world record by any means, but considering where I was a year ago, I am pretty happy with that.

Deadlift 3-3-3-3-3

135#x5, 225#x3, 245#x3, 265#x3, 295#x3, 315#x1-FAIL.

$ out with 20 minutes on the elliptical.

That’s awesome! High five!

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M/34/5’ 10”/182#

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Posted: 11 October 2013 07:41 AM   [ Ignore ]   [ # 19 ]
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“DT”

Warm-up: Rowing

Five rounds for time of:
65 pound Deadlift, 12 reps
65pound Hang power clean, 9 reps
65pound Push jerk, 6 reps

7:52

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 11 October 2013 07:42 AM   [ Ignore ]   [ # 20 ]
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TriggerT - 11 October 2013 03:33 AM

Well happy Crossfit birthday to me. One year ago after seeing the games on TV I decided to try an easy Crossfit workout called “FRAN.” I made it through 11 thrusters at 95#, before I had to scale down to 65#. I finished the workout in a blistering 21 minutes. And so it began.

This morning for the first time I managed Fran as Rx, in 8:04. Not world record by any means, but considering where I was a year ago, I am pretty happy with that.

Deadlift 3-3-3-3-3

135#x5, 225#x3, 245#x3, 265#x3, 295#x3, 315#x1-FAIL.

$ out with 20 minutes on the elliptical.

Happy CF Birthday!

Well done, 8:04 on Fran Rx’d is a great time.

Well done!

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M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

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Posted: 11 October 2013 08:01 AM   [ Ignore ]   [ # 21 ]
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Snatchaholic

Before: s/m

20:00 to practice snatch and figure out what weight to use for the WOD. I worked at 75, 85, 95, and 100 lbs. Went with 100.

WOD:
2:00 to complete 10 full snatches Failed on last one.
1:00 rest
4:00 to complete 10 rds of:
1 full snatch
1 overhead squat
1:00 rest
6:00 to complete 10 rds of:
1 full snatch
1 hang snatch
1 overhead squat

After: 20 pushups

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The obstacle is the path. - Zen proverb
m/49/6’1”/200
Yup, that Jeesh

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Posted: 11 October 2013 08:30 AM   [ Ignore ]   [ # 22 ]
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Worked up to a heavy double power snatch, then backed down and did two on the minute for a while with a relatively heavy weight. 

Then did 15 Minutes of “Mary”... only got 5 Rounds + 22 Reps.  Did A LOT of different types of squatting this week and was sore so those pistols took it out of me.  All strict HSPU and went with kipping pullups instead of butterfly.  Given the option… I"ll go with May from now on.

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Posted: 11 October 2013 09:20 AM   [ Ignore ]   [ # 23 ]
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W/U

5:00 rowing 1,200 m
3x Samson stretch, shoulder pass, sit-ups, back extensions, rows, dips

FRIDAY 131011

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

11 rounds plus 5 pull-ups

$O

handstand and headstand work

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 11 October 2013 09:25 AM   [ Ignore ]   [ # 24 ]
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TriggerT - 11 October 2013 03:33 AM

Well happy Crossfit birthday to me. One year ago after seeing the games on TV I decided to try an easy Crossfit workout called “FRAN.” I made it through 11 thrusters at 95#, before I had to scale down to 65#. I finished the workout in a blistering 21 minutes. And so it began.

This morning for the first time I managed Fran as Rx, in 8:04. Not world record by any means, but considering where I was a year ago, I am pretty happy with that.

Deadlift 3-3-3-3-3

135#x5, 225#x3, 245#x3, 265#x3, 295#x3, 315#x1-FAIL.

$ out with 20 minutes on the elliptical.


Happy Crossfit Birthday!  Any improvement in Fran is legit progress in my book.  Pretty gnarly that you decided to work on some DLs after Fran.  Keep up the good work!

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 11 October 2013 09:31 AM   [ Ignore ]   [ # 25 ]
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“Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes

Test score equals Tabata score multiplied by number of muscle-ups complete.

Squats - 17
Muscle-ups - 13

Total - 221

Did 2 bar muscle-ups and 1 on rings as part of WU.  Maybe next time, none of those for WU.

$O - 3 bar muscle-ups

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 11 October 2013 10:49 AM   [ Ignore ]   [ # 26 ]
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Thanks for all the positive feedback. Now for 3 days off while camping with the family. Hope to at least get in some light hiking.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 11 October 2013 11:03 AM   [ Ignore ]   [ # 27 ]
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Buy-In:

Arm Swings
Leg Swings
High Knees
Butt Kicks
Easy 100m jog
Strict Pullups

120/40/120 Sandwich:
Sprint
1 x 120 yards/rest 2 min
4 x 40 yards/rest 1 min
1 x 120 yards
Rest 5 minutes
Repeat

19.83+6.89+6.69+6.47+6.47+19.69+19.72+6.84+6.47+6.61+6.80+19.79=2:12.27

PR on the 40 by about 3 tenths.
PR on the 120 by 1.7s
PR on the working total by 11.5s!

Nice to see some running PRs, but I’m dying to throw something heavy over my head.

Cash-out:
400m walk off
Down Dog

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 11 October 2013 11:41 AM   [ Ignore ]   [ # 28 ]
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At the fire station today…

2RFT
5 Rope climbs 15’
10 HSPU
15 Back squats 135#
20 Pullups
25 Pushups
30 KB swings 48#
34 walking lunge steps
40 Double unders

32:45

=/ Looked a lot easier on paper…

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 11 October 2013 11:44 AM   [ Ignore ]   [ # 29 ]
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Complete as many rounds in 15 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

15 rounds, 5 pull ups, and 4 push-ups….. The push ups were definitely my weakness at about round 8

Compare to Sunday, January 6th, 2013:
2 push ups more than the last time. Very little improvement.

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M/34/5’ 10”/182#

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Posted: 11 October 2013 11:51 AM   [ Ignore ]   [ # 30 ]
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Hang power clean 3-3-3-3-3-3-3 reps

95-105-115-125-135-145-155(pr)

Compare to 130619.

95-105-115-125-135-145-145

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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